A sprain is a tearing or over stretching of a ligament

A muscle strain is a over stretching or a tearing of a muscle tendon

Energy is the ability to work

Food source is plants and animals

Adenosine Triphosphate (ATP)

Intracellular carrier of chemical energy produced by the body for muscular work

1. Increased maximal blood flow - The hart pumps more blood with each beat and increases stroke volume

2. Increased oxygen delivery and carbon dioxide removal this allows athletes to posses high pulmonary ventilation during maximal aerobic exercise

3.Increased maximal oxygen uptake and aerobic power

4.Increased blood flow and increased capacity and power of the aerobic system

Anaerobic path way ATP - CP / Phosphagen system:

Fuel source,Intensity, Duration

creatine phosphate

intensity- very high

very short 15-20 sec

Lactic acid system

1- fuel source-

2-intensity

3- duration-

4- list 3 examples of activities that utilize this system-

 carbohydrates only

 high/moderate

3- duration- short/medium

 prolonged sprints, swimming, cycling Weight training

name the Aerobic systems: Fuel Source, Intensity, Duration

Carbohydrates, fats , proteins

Low to moderate 40 to 60 minutes low intensity long duration

Frequency: number of exercise sessions per week

Intensity: difficulty of an exercise or exercise session

Time:duration or length of each exercise session

Type: the mode of activity performed

To achieve desired training improvements or effects the relevant body system must be overloaded beyond its normal level of capacity.

Fitness programs that lack overload or variation will serve to maintain and not improve one's existing level of fitness.

Effectiveness (benefits)

and

potential risk (injury quotient)

1.What is the purpose of this exercise

2.Are you doing that effectively

3.Does the exercise create any safety concerns

4.Can you maintain proper alignment and form for the duration of the exercise

5.For whom is the exercise appropriate or inappropriate

At a intermediate level

explain and/ or demonstrate modifications

to achieve more or less intensity variations

Definition: the final class segment is the closure of a workout in which stretching and or relaxation and stress reducing techniques can be included.

Purpose: is to decrease heart rate and blood pressure, relax the muscles and physiological stress.

Duration:depending on the instructors class design typically it is 5 - 10 min

Physical focus: method focuses on the bodily system and sensations in attempt to increase relaxation Mentally

Abstract focus: uses imagination to create a sense of relaxation.

Combination focus: combines booth Physical focus and Mental focus to  achieve a greater relaxation response.

Heart rate monitoring

Saunas and hot tubs Method selection

Triceps

and

Pectoralis major

To maintain proper alignment , particular attention should be given to ___ in the standing position

Plane that devides the body into upper and lower halves 

Bending of a joint between two bones that decreases the angle between the two bones

extension

 A motion of increasing the angle between two bones straightening of a muscle previously bent in flexion

abduction

adduction

Rotation

movement in which the extremity describes a 360 degree circle

agonist

antagonist

primary movers

assistors

Stabilizers

isometric contraction

Concentric Contraction

Eccentric contraction

Isotonic contraction

Cardio respiratory fitness

Muscular Strength and endurance Flexibility Body Composition

Agility

Balance

Coordination

Power

Reaction

Time

Speed

Physical Activity Readiness Questionaire

a written procedure used by fitness facilities regarding participating screening

Name the 6 classes of nutrients

Water

Carbohydrates

Protein

Fat

Vitamins

Minerals

RDA

The recommended dietary allowance

DRI

Dietary reference intake

Name the functions of water consumption in our bodies

Water acts as a transport medium for nutrients

Aids in digestion and elimination

Directly maintains body temperature

Adequate functioning of immune system and brain

Lack of water can cause disorders such as

Difficulty  concentrating

Dizziness

Muscle spasms

Failing kidney function

List the diffrent types of carbohydrates

Fiber rich foods, vegetables and whole grains

What are vitamins

 non caloric , organic compounds needed in small quantities to assist in such functions as growth maintenance and repair.

Describe the difference between fat soluble vitamins and water soluble vitamins

Fat soluble  A,D,E and K can be stored by the liver overdosing may lead to toxic levels in the body

Water soluble  C and B6 is excreted by the kidney when taken in excess

What are minerals

 are inorganic compounds that assist processes, such as regulating activity of many enzymes an maintaining acid—base balance and are structural constituents of body tissues

Iron - red bood cells

Calcium- bone and teeth 

List 8 dietary guidelines for Americans outlined by the US

department of health and human services and U.S department of agriculture

Adequate nutrition 

 Weight management 

Physical activities

Food groups to encourage

Fats 

 
 Carbohydrates 

 Alcoholic beverages

Food safety

Describe my pyramid and how participants benefit from this

 resource 

offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for

Americans. it will help give participants better understanding of what to eat and how much exercise to maintain a healthy

 lifestyle

What is

AFAA's nutritional supplement policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements

only can be sold under MY name, where item is sold in good faith to only good candidates

Explain the difference between an acute injury and a chronic

 injury

Acute injury  sudden onset due to a specific trauma

Chronic injury most common, long term

Plantar fasciitis

inflammation of fascia/connective tissue of the plantar or bottom surface of the arch of he foot 

Chondromalacia

overuse injury affecting  a articular cartilage of  the posterior

surface of the patella  or knee cap

Common symptoms: Generalizing pain that tends to increase with weight bearing knee flexion activities such as squats , walking up and down stairs or sitting for a long period with bent knees.

Archilles tendonitis

inflammation of connective tissue that joins muscle to bone

most often-- achilles tendon (back of the heel bone)

What is the difference between a muscle strain and muscle sprain

strain- overstretching or tearing of a muscle or tendon
sprain- tearing or overstretching of LIGAMENT

list 3 ways to prevent voice nodules

Correct posture
project- speak out not up or down
use microphone
gestures
visual cues
environment
relaxation 

list 3 ways to prevent low back pain

proper positioning of hip flextors
exercise selection

Proper positioning of  knees and spine

proper footwear

Proper flooring

Warm up properly

4 things that may contribute to heat injuries, cardiovascular

conditions, or exercise induced conditions as they relate to

 participation in physical activity

dehydration
no warm up
inappropriate clothing
no sunscreen
saunas/hottub after exercise
family history
smoking 
obesity

FITT principal

Frequency : refers to the number of exercise sessions

Intensity: refers to the difficulty of an exercise

Time: refers to the duration or length of each exercise session

Type : refers to the mode or activity performed

Will one FITT variable effect the other ?

How?

Give an example?

Yes

Exercise intensity will decrease duration of the exercise session

Different exercises apply different stress on the body so all can not be done at the same intensity

Principle of overload

to achieve desired training improvement /effect the body must be overloaded beyond its normal level or present capacities

principal of progression 

exercise program should provide gradual increases or

(a systemic change)

 in

 frequency/intensity/time/type

conditioning phase 4-6 weeks

Improvement phase 4-5  months

And maintenance there after

Specificity of training principal (SAID)

Specific
Adapt
Imposed
Demands

Reversibility principle

If workload is discontinued or decreased, detraining in

 performance will occur

Cardiovascular fitness decreases after

2 or 3 weeks without training

Muscular fitness ( strength endurance )deceases after

2-3 months without training

Principle of overtraining

The body needs time to recover & musculoskeletal system needs time to rebuild from the stress of vigorous exercise.

Without sufficient rest, overtraining occurs

Overtraining can also occur when training volume

and / or

intensity are too high or too rapidly increased

List health related components of physical fitness

Cardio respiratory fitness

Muscular strength and endurance

Flexibility

body composition

List skill related components of physical fitness 

Agility - ability to change the body’s position direction with quickness and accuracy

Balance - ability to maintain equilibrium (or posture) while moving stationary

Coordination - Ability of the body to utilize the sense and body parts in a harmonious relationship to perform a task smoothly and with accuracy

Power - ability or rate at which one can exert strength  to perform work quickly

Reaction time - the time required to initiate a response to a given stimulus

Speed - ability to move the entire body quickly

Outline the 2008 physical activity guidelines for Americans which reinforced the 1996 US Surgeon General's report

on

physical activity and health

· should avoid inactivity - some  activity is better than none

· 
- should perform 2 1/2 hours per week moderate aerobic or 1 hr 15 minutes  a week of vigorous intensity

- should perform 300 minutes (5 hours) a week of moderate

intensity aerobic activity or 150 minutes a week  of vigorous

activity

- should perform moderate to high intensity muscle

strengthening activities including all major muscle groups 2 or more days a week these activities provided additional health benefits are gained

Which other organization's training recommendations does AFAA support?

American College of sports medicine (ACSM)

What does BMI stand for and what measurement constitutes an individual to be defined as obese?

Body Max Index

>25 % is considered overweight t

> 30 % is considered Obese

Professional responsibilities may include what 7 items

Personal liability coverage

Training &certification

CPR/AED & first aid training

Facility pre-exercise participation screening (PAR Q)

Medical clearance & pre-exercise testing

Environment monitoring

Emergency response plan

Par-Q

PAR –Q

Physical Activity Readiness Questionnaire

Medical clearance recommendation for high-risk participants

men & women of any age, with 1 major cardiovascular ,pulmonary or metabolic

disease signs or symptoms

Requirements :Medical exam

medical clearance & exercise testing before participating

In moderate- vigorous exercise

Medical clearance recommendation for moderate risk

participants

 Men & women, ≥ 2 atherosclerotic cardiovascular  disease (CVD) risk factors

but 

without symptoms

Requirements :Medical exam and  clearance before participating in vigorous exercise

Medical clearance recommendation for low risk participants

 Men & women who are without

 symptoms and have ≥ 1 CVD risk factor

-Most instances do not require medical  clearance before

participating in vigorous exercise

List 10 exercise danger signs (participants should STOP exercise and instructor should assess the need for emergency response procedures)

Nausea/Vomiting

-

dizziness/unusual fatigue

Tightness or pain in the chest

-loss of muscle control/ staggering

-severe breathlessness/ gasping

-allergic reaction / rash , hives

-blurred vision

-acute illness

-mental confusion

-cyanosis

- Acute muscloskeletal injury

list 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear

Labored breathing

Excessive heart rate elevation

Evidence of strain/holding breath or unusual redness

Muscloskeletal pain

Lack of proper body control

what should an instructor know about the effects of drugs and/or medications on exercise response

certain prescriptions/nonprescribed medications may elicit side effects during exercise 

Individuals should consult their doctor before beginning an

 exercise program

list 6 symptoms of overtraining

Fatigue

Anemia

Amenorrhea

Over-use stress related injuries

Increased resting heart rate /  slow recovery heart rate

Decrease in strength performance

Constant muscle or joint soreness on effort or motion, leaning toward pain

list 6 AFAA recommendations to avoid overtraining

1. vary class type/intensity
2.limit high impact / advance classes no more than 8-12 per week or 2 per day
 3. perform adequate  warm-up /cool down
4. limit active demonstration  by verbal cueing and use of instructor assistant
5. decrease schedule when needed , when medical/burnout

 warrant
6. Ingest a nutritious diet adequate calories, carbs, protein and water

In terns of hydration and rehydration .AFAA recommends : 

Hydrate before 8-12 oz of fluids shortly before class

Hydrate during, and after exercise

Describe appropriate exercise attire the AFAA recommends

Fabrics that breath, comfortable clothing, shoes with proper

design, support and cushioning 

According to AFAA a group exercise instructor should generally teach at what class level?

Intermediate with explanation how to modify

Instructors should evaluate exercise from which two viewpoints

 _____________________ and ____________________

effectiveness and potential risk

What is the purpose of this exercise? 

Are you doing that effectively?  

Does the exercise create any safety concerns?

 
Can you maintain proper alignment & form for the duration of the exercise? 

For whom is the exercise appropriate or inappropriate? 

AFAA recommends that every group exercise class include:

Pre-class announcements

A warm-up activity preparation period

Body of workout (e.g cardio, strength , flexability training)

Post exercise relaxation, stretching, and or cool down

List definition, purpose, and duration of a proper warm-up

Defenition :   is the preparation period for a specific workout

Purpose: to increase core temp & prepare muscles/joints for movements that follow

Duration -typically 8-12 minutes but can vary from 5 to 10 minutes depending on the type of  class

List and describe  the 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate

Movement rehearsal- lighter or less intense versions

of movement ( low kicks , marching, ) goal is to increase

 Blood flow

limbering movements- smooth, moderately paced non weighted full range movements that increase mobility/core temperature ( sometimes referred to as dynamic stretching)

preparatory stretching– are gentle stretches (held for less than 15 seconds typical 8-16 beats of music) these stretches are designed to ease muscles through ROM

list several special considerations for a warm up

intensity/impact, speed/control, ROM, sequence, spinal issues

List the definition, purpose, and duration of proper

cardio respiratory training

Definition: to utilize continuous, rhythmical aerobic activities that target the large muscles to create increased demand for

oxygen
Purpose : to improve the heart, circulatory, and pulmonary

 systems
Duration: will vary depending on the class format and level, will typically last about 20-45 minutes in a 60 min class or short 10 min bouts in each circuit format

list and describe 4 common cardio respiratory training methods

-continuous or stead training: gradually increasing

intensity then gradually decrease

- interval training : time bouts of higher intensity followed by lower intensity recovery 

-intermittent training: less structured, randomly interspersed peak movement followed by lower intensity

- circuit training : time bouts of activities done in station to

station or sequential manner

list several special considerations for cardio respiratory training

monitoring intensity
cross training
intensity issues
music speed
ROM
repetitive stress issues
cardio cool down

list the definition, purpose, and duration of proper muscular strength and endurance training

Definition: involves working individual or groups of muscles against a resistance to the point of muscle fatigue

Purpose: to improve the ability to perform everyday

activities ,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, and improved athletic performance

Duration: the time required varies depending on the type of class and format typical strength workout last about 45and 60 minutes

list and describe 4 common muscular strength and endurance training methods

Concentric– occurs when muscle tension is sufficient to overcome resistance and moves a body segment of one attachment toward the segment of its other attachtment

Eccentric– occurs when muscle slowly lowers a resistance as it returns from short to normal resting  length

Isometric– a static held position where tension is developed in a muscle but the muscle length and angle do not change

List special considerations for muscular strength and endurance training

Muscle balance

ROM

Speed and control

 Intensity

Torso stabilization exercise

Resistance equipment techniques

Muscle conditioning exercise in the water

list the definition purpose and duration of proper flexibility training

Defenition: focuses on joint mobility and muscle suppleness/flexibility, and trhe reduction of muscular tension

Purpose: improves joint mobility. Having adequate balance and flexibility may decrease the  risk of potential injury and may enhance physical performance

Duration: varies 5-10 minutes to full 60 minute class

list and describe three common flexibility training methods

Static stretches: involves placing targeted muscles in a elongated position and holding that position recommended 1-4 repetitions for each stretch hold for 15-60 seconds

Dynamic stretching involves stretching with full ROM

These stretches can range from in intensity from a controlled , limbering movement to a ballistic force full one

Proprioceptive Neuro muscular Facilitation PNF Stretches

involve an active contraction of muscle prior to stretch (often referred to as contract and release method)

list several special considerations for flexibility training

Intensity,

Speed & control,

ROM,

Body temperatures

List the definition, purpose, and duration of a proper final class segment

Definition : closure of workout, which includes stretching, relaxation and stress reducing techniques

Purpose: to promote mind, body awareness, facilitate relaxation response , a state in which the heart rate and blood pressure can are decreases, muscle relaxed and physiological stress reduced 

Duration typically 5-10 minutes

list and describe three common relaxation methods

physical- focuses on bodily systems and sensations as effort to

increase relaxation

Mental focus- uses imagination to create a greater sense of

 Relaxation

Combination Focus- combination of  mental and physical focus in order to see greater relaxation response than either method might produce on it’s own

list several special considerations for a final class segment

Heart rate monitoring

 Saunas and hot tubs

Method selection

Breathing (physical focus or combined focus)

The contract and relax method ( Physical focus)

Visualization (Mental Focus)

Explain resting heart rate (RHR)

Resting heart rate (RHR) refers to the number of times your heart beats in one minute while at rest.

How does increase cardio respiratory fitness affect RHR

The more conditioned your body is, the less effort is needed to pump blood through the body

How do THRR and HRR differ

THRR- maximum heart rate
HRR_ factors in resting heart rate from rest to maximum

explain recovery heart rate

Speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period

The preferred anatomical site for pulse checking is _______

secondary is _______

radial and Carotid

The AFAA recommended counting time for heart rate is ____ seconds

Once cued to begin , start counting beats with the number 

10 seconds

1

Rating of perceived exertion (RPE)

 how hard individual feels they are  working (1-10)

Talk Test

engaging in conversation during exercise represents work at near a steady state

Abruptly stopping cardio respiratory exercise affects exercise response how?

Can cause blood pooling

Working above target heart rate affects exercise response how?

 you’re working

anaerobically (without oxygen) and inefficiently, which is also too intense for many people, especially beginners

Stimulants

Gives you energy

Cardiac medications ( Beta blockers etc)

Will blunt the increase in heart rate and blood pressure ,

protecting the client from risk for exercise induced ischemia

Pressor response ( can result from many arm movements above the head)

The heart rate and blood pressure are elevated

disproportionately to the oxygen cost of the activity

How would you define 'rhythm'

measuring motion w/ regular recurrence of elements or features- such as the beat of the music

What is meant by musical phrase

music grouped into 32 beats, keeps movements corresponding

to beats

what are legal considerations when purchasing or creating music for group exercise

Music  must be legally approved by performing rights
music companies such as ASCAP, BMI and SESAC

Define LIA, MIA, and HIA- explain how they differ

LIA- low impact aerobics, keep 1 foot on/close to floor

MIA- Moderate impact aerobics, both feet on floor, feet roll with toe ball heel action

HIA- high impact aerobics, both feet leaving floor at same time/alternately

To lessen injury risk and maintain motivation in type A

participants list 3 types of workouts that can provide different

mechanical stresses to the body while allowing high intensity options for advanced training.

Step training, Kickboxing,Cycling

List 4 motivation techniques to sustain a type B participant for lifelong adherence.

Feedback, Support, Recognition, Encouragement

list a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant

Footwork
Directional
Rhythmic
Numerical
Functionality
Step
Alignment
Verbal/Nonverbal
Visual
Conspicuous

Discuss how exercises performed in water can help improve body weight, enhance cardiovascular system and prevent

 injuries

In water cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact

What is the difference between land and water when it comes to exercise design

Running or walking in water provides a  non impact cardio & strength training exercise in short time frame (quick)

Aqua work outs work  on strengthening and endurance, 3 energy systems

State the difference between circuit and interval training

methods

Circuit training- cardio & strengthening in short time frame aerobic training

Interval training-  High intensity work outs with low intensity recovery periods.

strengthening and endurance, it works the aerobic and anaerobic systems ( 3 energy systems)

list and summarize the two circuit training formats

Super circuit: cardio-type station within the circuit of weight training exercises

Peripheral heart action system: training session divided in to several sequences of exercises each for different muscle groups (all exercises in sequence repeated 3x each b4 moving on to next sequence)

What is  work/active recovery ratio interval training

how much time is spent pushing hard then how much time

recovering before repeating

Work ratio = high intensity portion of workout and

Active recovery ratio = low intensity movement

Both combined is a cycle

What is work to recovery ratio when teaching interval training?

Work-to-recovery ratio: how long participants work and recover is dependent on their goals, fitness level and energy systems (aerobic vs anaerobic)

list a minimum of four things one should do to ensure they are riding properly (cycling)

-hands remain light on handlebars
-too much gripping/body weight will tire upper body
-ability to control speed
-ability to control resistance

list 3 things an instructor should consider when designing an

 indoor cycling class

- teaching off bike
-counting
-sharpening
-focus
-positive affirmations
- goal setting

For group exercises AFAA recommends a range between ____to ____ repetitions depending on whether the focus is muscular 

8 - 12

list 4 muscles that tend to be weaker than their opposing groups

External shoulder rotators
Rear deltoid
Mid trapezius and Rhomboids

Lower trapezius
Abdominals
spinal erectors
vastus medialis (inner quadriceps group)
Tibialis anterior

list 4 muscles that tend to be tight

Internal should
Front deltoid
Pectorls
Upper trapezius
Spinal erectors (can be tight or weak)
Illiopsoas
Hamstrings
Gastrocnemius

Discuss constant vs variable resistance and what form of

 equipment used in group exercise class would resemble

variable resistance

Constant- dynamic resistance where its directed against target muscle (muscle group) (free weights) Dumb bells , medicine balls

variable- achieve max muscular involvement, normally carried out w/ machines  in group exercise =( elastic tubing )

list 7 action steps for designing a resistance tubing class

1-check tubes for holes

2- avoid pulling towards face

3- select appropriate tube/resistance to maintain form

4-avoid gripping too tightly (this will elevate blood pressure)

5-maintain wrist alignment ( hand is inline with forearm)

6- maintain continuous tension ( to control movement)

7-maintain smooth/controlled pace

-arm combinations (bicep curl to overhead press)

-leg combinations (front lunge, side squat)

-arm and leg combo (performing squat while bicep curl)

list 7 principals of mat science

Balance

Extension

Alignment

ROM

Progression

Flow

The breath

list 4 class format guidelines for MAT science

-always begin w warm up and breathing

-include progressive series of exercise that build heat increase strength and flexibility

-vary activities, progression, intensity levels with each session

-always finish w/ cool down relaxation period

what are guidelines for various participant step levels

Pre class instructions

Warm - up

Cardiorespiratory training

Muscular strength and endurance training

Flexibility and Final Class

List the appropriate BPM for: 

Warm up

Cardio respiratory training

muscular strength and endurance trainin

Warm up: 120-134  duration(8-12min)

Cardio respiratory training: 118-128,

(advanced) 128-135

duration (20-60min)

Muscular strength and endurance training 120-130

 duration 15-20 min

List  techniques for body alignment

Shoulders back, relaxed

Chest lifted, body erect

Abs contracted

Neutral spine

Knees relaxed

Avoid hyperextension of joints

Avoid twisting (torque) in the  joints

List stepping techniques

use full body lean (do not bend)
knee flexion should not be <90 degrees
-watch platform periodically
-focus on feet first, then add arms
- step in center
-don't step w/back to platform
-step lightly
-allow whole foot to contact floor
-use proper lifting techniques

How to prevent knee injury while stepping

-ROM of knee should be kept under 90 degree angle

-Pivoting movements should only be performed when leg is non-weight bearing or unloaded

What does EIA stand for and how can it be prevented

-exercise induced asthma or broncho spasm

-consult physician for treatment/prevention

 have inhaler at all times,

 exercise intensity should start low to high,

 avoid exercising outside (cold/highpollen)

exercise in  humid areas (pools),

breath through nose

List 6 exercise guidelines for participants with heart disease

- CVD participants should be screened (release form)

2- comply w/target heart rate and RPE guidelines

3- Alert instructor w/signs or symptoms

4- don't exceed level of expertise

5- intensity should start low and work higher

6- guidelines from physician should be followed

list 4 exercise guidelines for participants with arthritis

-low impact exercise should be encouraged
-frequent low intensity exercise should be performed often
-decrease exercise/intensity during flare up
-stretch daily if possible
-isometric exercises may be preferred
-extended warmup/cooldown
-if pain lasts 2 hours after exercise, decrease intensity
-obesity/overweight are risk factors

List 4 precautions that should be taken for diabetic participants who are attending a group exercise class

-blood glucose should be monitored
-insulin should be injected into a muscle not being used
-exercise should be avoided during peak insulin production
-always carry a carb snack
-type 1 should exercise at the same time each day

1-emphasize cardio activity

2-exercise should be performed on most days for 30-60 minutes

3-high intensity activities/isometric activities should be avoided

4– Resistance training reps high, weight remains low

5-avoid valsalva maneuver

6-utilize RPE- meds may alter heart rate

7-avoid positions w/ feet higher than head

8- teach relaxation and stress management techniques

No one rule necessarily applies to all large sized adults in terms of exercise precautions because ________

Each person is different

what is preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range

cardio @ low to moderate pace
-rating of perceived exertion 5-6
noticeable increases heart rate and breathing

what method of resistance training would be appropriate for older adults with arthritis and osteoporosis

slow stretching, isometric exercises

list 2 methods of stretching that are recommended for older adults

static and slow dynamic

list at least 4 program design guidelines for the older adult

-participants should know how to monitor workload
-be alert to overexertion
-monitor intensity every 4-5 minutes
-slow/controlled movement w/ full ROM recommended

List 3 exercise considerations during pregnancy

cardio changes- blood volume increases , causing increased demands
- hormonal/anatomical changes- special attention to stretching/strengthening
-pelvic/floor muscles-- maintaining is essential

list 5 things a fitness professional should consider prior to working with pregnant women

1-goal is renewed energy
2-what is 9 months? slow down
3- signs of over exertion
4- monitor for signs of modification
5- uncertain/adverse reactions should be referred to physician

-

list 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken

-high impact to low impact
-modify tough movements
-no supine weight work after 20 weeks- roll on side

list 4 exercise recommendations outlined by USDHHS, ACSM

- 60 minutes of activity 3-4 days/week
- should encourage activities that use large muscle groups
- incorporate other sports and fun activities
-heart rate monitoring is optional, OMNI scale is preferable

list 3 general guidelines to resistance training in children and adolescents

-resistance training movements
-free weight training
-manual resistance training
-weight training machines
-isometric training

list 3 special considerations regarding resistance training in children and adolescents

-activity should be appropriate and varied
-training should be comprehensive to increase motor skills/level
-only when using good form should resistance /weights be added
-focus should be on participation and technique, not weight

discuss 4 way to ensure a successful substitute teaching

 experience

having consistent policies in place
-evaluating the situation
-developing self-confidence
-making the right connection

list 7 service group exercise instructors should deliver in order to adhere to the standard of care outlined by the fitness industry

-screening
-recommendation of activities
-recordation of activities
-record keeping
-leadership
-supervision
-emergency response concerns